Broccoli is a green vegetable that resembles a miniature tree. It belongs to the plant species known as Brassica Oleracea. It’s closely related to cabbage, Brussels sprouts, kale, and cauliflower cruciferous vegetables. There are different types of broccoli cultivated in India. Contents available in Broccoli and benefits of broccoli.
Types Of Broccoli
Calabrese Broccoli
Calabrese Broccoli is a fast-growing and very easy-to-grow crop that is also known as American, Italian, or green sprouting broccoli. Growing up to 60cm tall, it produces bluish-green heads up to 15cm in diameter that is harvested in the summer or autumn, depending on the time it is sown.
Chinese Broccoli
Chinese broccoli, also known as Gai Lan, is similar to broccoli raab but is sweeter, less bitter, and leafier. Chinese broccoli has broad blue-green leaves with long, crisp, thick stems and a small head. The long stems and dull green leaves are the main parts eaten, as opposed to the un-bloomed flower of Western broccoli. The full leaves are quite bitter with a sometimes spicy flavor. Chinese broccoli is suited to roles somewhere between broccoli and broccoli raab and can be exchanged in recipes.
Broccolini
Broccolini is known as baby broccoli which is a green vegetable similar to broccoli but with smaller florets and longer, thin stalks. It is a hybrid of broccoli and this kind of broccoli is the biggest cultivar group of Brassica oleracea. The broccolini is a registered trademark for purchasing and selling both.
Broccoli Raab
Broccoli’s name, broccoli raab is not related to broccoli. It is, however, closely related to turnips which is probably why the leaves look like turnip greens. Lots of broccoli-like buds appear here and there but ahead never forms. It is grown as much for its long-standing, tasty mustard-like tops as for its multiple small florets with clusters of broccoli-like buds. Good-quality broccoli raab will have bright-green leaves that are crisp, upright, and not wilted. Avoid ones with leaves that are wilted, yellowing, or have dark green patches of slime.
Romanesco broccoli
Romanesco belongs to the cauliflower family, but it is light greenish in color, with the form of natural color. Each bud is composed of a series of smaller buds. This self-similar pattern continues at smaller levels. The pattern is only an approximate fractal since the pattern eventually terminates when the feature size becomes sufficiently small. Romanesco is rich in vitamin C, vitamin K, dietary fiber, and carotenoids.
Nutritional Content In Broccoli
Protein – 2.8 g
Fiber – 2.6 g
Calories – 34
Water – 89%
Omega-3 – 0.02 g
Omega-6 – 0.02 g
Health Benefits Of Broccoli
Highly Antioxidants
Broccoli is a good source of lutein, a compound antioxidant, and sulforaphane, which is a very potent antioxidant. Broccoli also contains additional nutrients, including some magnesium, phosphorus, a little zinc, and iron.
Contribute to Reduced Inflammation
Packed with vitamins C, vitamin K, folate, and fiber. Broccoli is an anti-inflammatory powerhouse especially rich in antioxidants like the flavonoids kaempferol and quercetin, as well as a variety of carotenoids.
Protect Against Certain Types of Cancer
Broccoli and its cousins are most protective against cancers of the prostate, lung, colon, breast, bladder, liver, neck, head, mouth, esophagus, and stomach, according to a review of hundreds of clinical studies conducted for the World Cancer.
Fiber May Aid Blood Sugar Control
Broccoli is also a good source of fiber. Some research indicates that a higher intake of dietary fiber is associated with lower blood sugar and improved diabetic control. Summary Eating broccoli may lower blood sugar and improve diabetic control. This is likely related to its antioxidant and fiber content.
Support Heart Health
Additionally, a higher intake of fiber-rich foods like broccoli is associated with a reduced risk of heart disease. Broccoli may help reduce various heart disease risk factors and prevent heart tissue damage.
Promotes Healthy Digestion and Reduced Constipation
Antioxidant-rich foods like broccoli may play a role in maintaining healthy digestive function. Broccoli diet found to reduce constipation in the colon, as well as favorable changes in gut bacteria.
Support Healthy Brain Function
Broccoli may be good for the brain. Broccoli is rich in compounds called glucosinolates. When the body breaks these down, they produce isothiocyanates. Isothiocyanates may reduce oxidative stress and lower the risk of neurodegenerative diseases.
Slow the Aging Process
Broccoli balance out what happens in aging cells to essentially make them behave as they would in a younger mouse. Cell Metabolism, researchers led by they found an agent that can balance out broccoli
Kalpesh Pathak
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